Fast-Track Your Fitness Results

Improve your body's efficiency in a fifth of the time

Fast-Track Your Fitness ResultsImprove your body's efficiency in a fifth of the time

In one study, participants who followed a program similar to the one below three times a week for two weeks saw the same benefits as those who completed 10 hours of moderate exercise during the two weeks, says Martin Gibala, Ph.D., chair of the kinesiology department at McMaster University in Canada. In layman's terms: You'll improve your body's efficiency in a fifth of the time. Plus, it's super easy to remember.

Do it: After a short warm-up, complete the following workout, repeating the pattern 10 times. Finish with a three-to five-minute cooldown.

On: Sprint! For one minute, run at a pace that leaves you winded but not breathless. (Think 8 out of 10, with 10 being your top speed.)

Off: Recover! For one minute, jog or walk. (You should be able to speak comfortably by the end.)